Your Guide to Probiotics, Prebiotics & Our New Supergrain Sourdough Bread

You’ve probably spotted probiotics on yogurt labels or prebiotics on supplements. Maybe you’ve heard they’re tied to healthy bacteria or even fibre — but what’s the real deal? 

Here, we’ll unwrap what probiotics and prebiotics actually are, how they team up to keep your gut happy, and where you can find them in everyday foods. We’re also gonna dive into the gut-friendly food that’s been on the rise lately: sourdough— and how it brings both probiotics and prebiotics in one tasty bite. 

And speaking of sourdough (drumroll please!)…..we’re so excited to introduce you to our very own creation: Queen St. Bakery’s brand-new Supergrain Sourdough Bread! You heard it here first — in this blog, you’ll get a little taste of what makes our sourdough so special, why we made it, and how it’s bringing the gut-friendly goodness in every slice. 

Before that….let’s take a deep dive into your gut

Before we jump into the world of probiotics and prebiotics, let’s talk about your gut first. The truth is, your gut is home to a massive community of tiny living microbes — and by massive, we mean huge. There are over 100 trillion microbes living in there (yep, that’s 14 zeros - count them: 100,000,000,000,000!).

Most of these tiny guys are bacteria — over 1,000 kinds! They’re usually pretty harmless, but things can get out of balance if they grow too much. When there’s an imbalance or disruption in the gut community (called dysbiosis, if you’re fancy),  it can throw off how well your gut works and how you feel overall. 

Take E. coli, for example—you’ve probably heard of it! Many strains of E. coli are actually harmless and just part of your gut’s normal crew. But if harmful strains take over, they can cause serious gut issues and other health problems throughout the body. Keeping your gut balanced with good bacteria helps keep these tiny helpers working for you, not against you! 

Truth is, many of these tiny guys do great things for your body — here are just a few of the ways they help (and trust us, there’s plenty more!): 

1. Keeps inflammation in check: About 90% of bacteria belong to a group called Firmicutes. These bacteria help turn fibre (a type of carb found in plants that cannot be digested) into short-chain fatty acids, which fuel the cells lining your colon and help keep inflammation down. 

2. Unlocks hidden nutrients: Another group, Bacteroidetes, breaks down complex carbs, unlocking nutrients your body couldn’t get on its own. 

3. Keeps harmful bacteria away: Other microbes help keep nasty bacteria away and keep your gut running smoothly. 

But here’s something cool: there are still plenty of gut bacteria we haven’t fully uncovered yet, and they might be doing important jobs we’re only just starting to discover! 

What are probiotics and prebiotics? 

Now that we’ve covered the basics of what’s going on in your gut, let’s talk about prebiotics and probiotics. They’re different little helpers, but they team up to keep your gut community happy and healthy. 

Prebiotics are special parts of food that we can’t digest or absorb — but our good gut bacteria love them. They get fermented in the gut and help feed the good bacteria, boosting their numbers and making it harder for the harmful bacteria (aka bad guys that can make you sick) to take over. And that’s just the start — prebiotics can also help fight off harmful bacteria, help you absorb minerals better, and even influence how your metabolism works. 

Fun fact: all prebiotics are a type of fibre, but not all fibre is a prebiotic! You might not even realize it, but prebiotic fibre like inulin or galacto-oligosaccharides (GOS) is often added to foods during processing—so chances are, you’re already giving your gut a little boost without even knowing it! And with technology always evolving, new types of prebiotics are being developed all the time — so the world of prebiotics is only going to keep growing outside of fibre. But if you’d love to dig deeper into fibre, check out our blog post 5 Top Reasons to Fill Up on Fibre (and Easy Ways to Start!) — it’s a quick, handy guide to fibre with a fun analogy that shows how prebiotics and probiotics team up for your gut! 

Probiotics, on the other hand, are live microorganisms that help us out by adding more good bacteria to our gut. Think of them as the friendly bacteria we bring in to keep our gut community strong. They help build a protective layer in our intestines and give our immune system a boost, too. 

What’s really cool is that different probiotics can do different things depending on their strain or species — but most share some general perks, like stopping bad bacteria from taking over and making important compounds like short-chain fatty acids. For example, some probiotic species help your body make vitamins, while others help neutralize toxins—harmful substances that can mess with how your body works. Only certain strains can even support your nervous system and keep your hormones in check. Bottom line? No prebiotics means no fuel for probiotics — they need each other to keep your gut happy and healthy!

We also mentioned that probiotics make compounds like short-chain fatty acids. Guess what? These go by the name of postbiotics. You don’t hear that one as much, but hey, it fits right in with their prebiotic and probiotic friends, doesn’t it? Postbiotics are basically the handy leftovers your body makes after breaking down prebiotics and probiotics, but they still bring a bunch of health perks. They help stop bad bacteria from growing and give your good gut bacteria an extra boost — pretty useful, right? 

Postbiotics can be all sorts of things: proteins, vitamins, short-chain fatty acids, or even little bits of inactivated microbes. And here’s what’s really neat — postbiotics don’t grow or multiply in your gut, which makes them a safe option to probiotics for people who are critically ill or have weaker immune systems. 

 

Where can I find probiotics and prebiotics? 

Probiotics and prebiotics sneak into all kinds of foods — from veggies to yogurts! Let’s take a look to see where you can find these gut-loving goodies. 

Prebiotics are naturally found in lots of everyday foods—especially fibre-rich fruits and veggies like garlic, onions, bananas, and even tomatoes, and even whole grains like wheat, rye, and barley. 

Fun fact — even cow’s milk has some prebiotics! Since these foods only contain small amounts, prebiotics are often produced on a larger scale using things like lactose (that’s the natural sugar found in milk!) as raw materials. But that doesn’t mean eating natural sources doesn’t help — it just means you might not be getting as much as you think from food alone!

You’ve probably heard about probiotics mostly in fermented foods like yogurt and pickles or even in cheese — but here’s the thing: not all fermented foods actually have probiotics. Some don’t use probiotic strains with proven health perks or strains that can survive the journey through your gut. Foods like kefir, sauerkraut, and kimchi do have live microbes, but that doesn’t mean they’re always true probiotics! It can get a bit tricky, so checking labels and chatting with a healthcare professional can help if you’re adding fermented foods for a specific reason. However, these days, some unfermented foods like milk, smoothies, juices, and nutrition bars come with added probiotics too, so you have more to choose from! 

You can also find probiotics in supplements — powders, capsules, tablets — with either one strain or a mix of many different probiotics. They’re measured in CFU (colony-forming units), which tells you how many live bacteria are in there. But don’t get caught up in just the number — a super high CFU doesn’t always mean it’s better. It really depends on the probiotic type, strain, and product. Probiotics aren’t one-size-fits-all, and there’s no official rule on how much healthy people should take or clear proof that they help everyone. So if you’re thinking about trying supplements, it’s always best to check in with your healthcare provider first. 

Why Everyone Loves Sourdough

Let’s talk sourdough — it’s been popping up all over social media, with people baking it at home or raving about eating it. So what’s the big deal? A lot of the buzz actually comes from the fermentation process that makes sourdough special. From start to finish, sourdough has both prebiotic and probiotic perks — pretty cool, right? It helps fight off harmful gut bacteria, protects your intestines, and offers other great benefits, all because it can pack two gut-friendly perks all in one tasty loaf.  

Plus, part of why sourdough is so loved is that it can help make gluten easier to digest. Certain strains of sourdough bacteria actually break down gluten proteins like gliadins and glutenins — yep, the ones that can stir up inflammation or tummy troubles for those sensitive to gluten. That’s why some people with gluten intolerance might find sourdough a bit friendlier — no usual gluten drama here! That being said, some people with gluten-intolerances are still best to avoid regular wheat-based sourdough bread. And if you’ve got celiac disease — don’t even think about it. A gluten-free sourdough is the only way to go. 

Knowing all of this, and because prebiotics and probiotics play such a big role in gut health, we decided to kick things up a notch and create our most gut-friendly loaf yet — our brand new Supergrain Sourdough Bread that skips the gluten worries altogether. Now, we knew that finding a true sourdough bread that is gluten-free is no easy feat—so we wanted to take on the challenge of making one ourselves and crafting a proper sourdough starter using gluten-free grains, specifically sorghum flour (because no one else was doing it!). Unlike gluten-based starters, this gluten-free starter needed time to work together the way real sourdough should. It wasn’t easy—in fact, it took us a year and a half to perfect the recipe and get that starter just right to release. 

Why did we do it? Simple: we wanted to bring you all the goodness that a real sourdough starter has to offer—like natural health benefits for your gut with the extra boost of probiotics—while staying true to what Queen St. Bakery is all about: clean ingredients, high fibre and protein, and superfood grains. 

And to make it even better, we made sure our Supergrain Sourdough Bread brings you both probiotics and prebiotics in one tasty loaf — thanks to supergrain ingredients like sorghum flour and a special fibre mix with gut-loving powerhouses like psyllium husk and chia seeds. 

But if you’re craving an extra boost of prebiotic and probiotic goodness, here are some tasty ideas to get your creative gears turning and level up your sourdough with gut-loving power: 

• Try it with aged (and unheated) cheeses like cottage cheese, Swiss, or cheddar cheese with a bit of kimchi

• Load it with fresh avocado and juicy tomatoes 

• Add a dollop of greek yogurt and pile some of your favorite berries

No matter how you top it, it’s the same wholesome Queen St. Bakery bread you know and love—just with that delicious sourdough tang people crave. 

Sourdough: FAQ 

Now that you’ve met our brand new Supergrain Sourdough Bread, you might be wondering why we’re so excited and what makes it special. Ever wonder how sourdough works, why is it so amazing, and what good stuff does it do for you? This section’s for you —so, let’s dive in!

How does sourdough fermentation work? 

Sourdough magic all starts with the starter — just flour and water that turn into a cozy home for good bacteria and wild yeast. Believe it or not, over 50 species of lactic acid bacteria (your friendly probiotics) and more than 20 types of yeasts can live in there! Every starter is a little different because things like the type of flour, water, temperature, and even your kitchen’s environment shape which microbes thrive. 

The two heroes of any sourdough are simple: flour and water. Whether you’re using wheat, rye, or sorghum (cough cough, we love sorghum!), the flour naturally brings its own crew of tiny helpers. Water is just as important, and once mixed, the lactic acid bacteria and yeast team up to ferment the dough and make it rise.

Fun fact: the starter is where the live probiotics live — but they don’t survive the oven’s heat. That’s okay though! Your finished sourdough is still packed with prebiotics and postbiotics, like short-chain fatty acids, amino acids, and vitamins, which all help keep your gut happy by breaking down stuff like phytic acid that can cause tummy troubles. And don’t worry about those little probiotics — they do plenty of good work before baking, like fighting off bad bacteria, helping lower cholesterol, and even making B vitamins right in your dough.

What’s so great about sourdough? 

Sourdough doesn’t go through all that fermentation without extra perks being there! Thanks to its natural acidity, sourdough bread stays fresh longer and is better at fighting off the bad microbes that can spoil your loaf.

That tangy flavour and yummy aroma? All thanks to fermentation! The lactic acid bacteria break things down, creating organic acids and special compounds that boost flavour, make the bread smell incredible, and give it that soft, chewy texture people love. They also help break down proteins and fats, which adds even more to the amazing flavour and aroma — so there’s a lot of tasty science behind why sourdough smells and tastes so good!

And the texture? Lactic acid bacteria make natural compounds that hold onto water like a sponge. This helps keep your loaf nice and soft and stops it from drying out or going hard too quickly.

So every bite of sourdough isn’t just gut-friendly — it’s flavourful, fresh, and extra satisfying!

What are the health benefits? 

Sourdough isn’t just tasty — it’s good for your tummy too! The friendly lactic acid bacteria munch on carbs in the flour and help break down FODMAPs (tricky carbs and sugars that can upset your stomach). The yeast chips in too, making an enzyme that helps lower fructan levels, another common tummy troublemaker.

Remember phytic acid? Like we mentioned, sourdough fermentation helps break it down — phytic acid is a pesky compound that can mess with digestion and cause bloating. The good bacteria and yeast make an enzyme that breaks it apart, so your body can do a better job of digesting proteins, starches, and fats.

And while the live probiotics don’t survive the oven, sourdough still packs a punch with prebiotics that help feed the good bacteria in your gut. So every bite is working behind the scenes to help your digestion! 

Top 5 Tips for a Healthy Gut

Are there other ways that can help in keeping my gut nice and strong? We’re glad you asked! There are plenty of other simple things you can do to keep your gut community happy and healthy, along with prebiotics and probiotics. Here are our top 5 tips for a healthy gut: 

1. Stock up on both sources of prebiotics and probiotics 

Of course, we had to add this to the list — because keeping your gut happy means getting a good mix of both probiotics and prebiotics. It’s not about picking just one! If you’re already loading up on probiotic foods, don’t forget the prebiotics too. Why? Like we said before — no prebiotics means no fuel for probiotics. They need that fibre-rich fuel to grow and do their thing. So when you’re stocking up, think whole grains, nuts and seeds, fruits, and plenty of veggies — especially root veggies, since they’re packed with prebiotic power! 

2. Cut back on high-sugar foods

Too much fast-digesting sugar can throw your gut bacteria out of balance and crank up inflammation. Plus, they break down so quickly that your gut microbes don’t even get a bite — which means they might end up starving and even nibbling away at your gut lining instead. These sneaky sugars can hide in about every food you’d never expect, like salad dressings or even some yogurts, so it’s smart to check the labels for sugar. That doesn’t mean you have to sacrifice sugar forever — you can opt for other options. Complex sugars in foods like apples and berries break down slower, giving your gut bacteria more time to munch on and keeping your gut happy.

 

3. Limit heavily processed foods high in trans fat and sodium

Foods with trans fats — like baked goods, fried foods, and other processed treats — can mess with your gut community too. They can lower the variety of good bacteria and even trigger inflammation in your gut. Same with high sodium. Too much salt can boost the bad microbes linked to inflammation and gut infections while lowering the good guys. The good news? Research shows that simply cutting back on sodium can help your gut produce more short-chain fatty acids — which are great for keeping your gut lining healthy and happy. 

4. Be Mindful of Antibiotics! 

While your diet has a big impact on your gut community, antibiotics can shake things up too. If you’re taking antibiotics, think of them as probiotics’ biggest enemy — they wipe out all the bacteria in your body and gut, good and bad, because they can’t tell them apart. That’s why it’s a good idea to take a probiotic while you’re on antibiotics to help your gut replenish the healthy bacteria it needs to stay strong and balanced!

5. Stay Active! 

There are also things outside of diet that can help your gut stay happy! Research shows that exercise can boost the diversity of your gut bacteria and increase the number of healthy species hanging out in there. Remember dysbiosis? Well, exercise is actually one way to help manage gut-related issues and keep things balanced. Plus, staying active — even just a daily walk or a bit of movement — can help lower inflammation when combined with a good diet. So every little bit of exercise can go a long way for your gut health!

And there you have it—the scoop on probiotics, prebiotics, and all the amazing teamwork and not to mention, all the benefits that are happening right now in your gut. From the tiny bacteria that keep things running smoothly, to the tasty foods that feed and support them, your gut community is working hard to keep you feeling at your best and making sure you’re feeling your best. And now, with Queen St. Bakery’s brand-new Supergrain Sourdough Bread, you’ve got one more tasty way to boost your gut—packed with probiotics, prebiotics, and all those awesome supergrain ingredients, all baked into one delicious loaf! 

Want to try it for yourself? You can find our Supergrain Sourdough Bread at stores like Loblaws in the frozen section or Sprouts in the refrigerated bread section near you using our Store Locator or order it anytime online at queenstreetbakery.com. 

So whether you’re a probiotic/prebiotic fan or just curious about keeping your gut happy, remember: it’s all about balance, variety, and a little love for those good bacteria inside you. So why not start today — with a slice of Supergrain Sourdough Bread in one hand and a cup of yogurt in the other? Your gut will definitely thank you! 

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This article was written by Claudia Lo, MHSc(c) & reviewed by Alicia Lang, RD, MHSc.

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